Comparing Nutrients in 1 kilogram Boiled Chopped Or Leaf Frozen Spinach VS Dried Acorns

Macros Ratio

	Protein	Fat	Carbs
Boiled Chopped Or Leaf Frozen Spinach	37%	18%	45%
Dried Acorns	6%	53%	41%

Macro Nutrients

	Boiled Chopped Or Leaf Frozen Spinach	Dried Acorns	Recommended Dietary Allowance
Energy	11.7% 340kcal	176% 5090kcal	2900kcal per day for Men 19-50 years
Fat	8.97% 8.7g	324% 314g	97g per day for Men 19-50 years
Saturated Fat	4.9% 1.57g	128% 41g	32g per day for Men 19-50 years
Omega 3	232% 3.7g	NA	1.6g per day for Men 19-50 years
Omega 6	0% 0g	356% 60.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37% 48g	413% 537g	130g per day for Men 19-50 years
Sugars	7.03% 5.1g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	1.24% 0.9g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 2g	NA	g per day for Men 19-50 years
Sucrose	% 2.1g	NA	g per day for Men 19-50 years
Fiber	97% 37g	NA	38g per day for Men 19-50 years
Protein	71.6% 40g	145% 81g	56g per day for Men 19-50 years

Vitamins

	Boiled Chopped Or Leaf Frozen Spinach	Dried Acorns	Recommended Dietary Allowance
Vitamin A	670% 6030μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	65% 0.78mg	124% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.76mg	118% 1.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.4% 4.4mg	150% 24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	188% 9.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	535% 6.95mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	303% 1210μg	288% 1150μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	24.4% 22mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	236% 35.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4506% 5407μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Chopped Or Leaf Frozen Spinach	Dried Acorns	Recommended Dietary Allowance
Calcium	153% 1530mg	54% 540mg	1000mg per day for Men 19-50 years
Copper	179% 1.6mg	909% 8.2mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	245% 19.6mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	195% 820mg	195% 820mg	420mg per day for Men 19-50 years
Manganese	312% 7.17mg	593% 13.6mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	71.4% 500mg	147% 1030mg	700mg per day for Men 19-50 years
Potassium	89% 3020mg	209% 7090mg	3400mg per day for Men 19-50 years
Selenium	100% 55μg	NA	55μg per day for Men 19-50 years
Sodium	64.7% 970mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	61% 6.7mg	11mg per day for Men 19-50 years
Water	24% 889g	1.37% 50.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Chopped Or Leaf Frozen Spinach VS Dried Acorns per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Chopped Or Leaf Frozen Spinach versus 1 kg of Dried Acorns to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Chopped Or Leaf Frozen Spinach vs Dried Acorns:

• 1 kilogram of Boiled Chopped Or Leaf Frozen Spinach has more Vitamin A and more Vitamin C than Dried Acorns.
• While 1 kg of Dried Acorns contains 1.9 times more Vitamin B1, 5.5 times more Vitamin B3, 12.5 times more Vitamin B5 and 5.1 times more Vitamin B6 than Boiled and Drained Chopped Or Leaf Frozen Spinach.
• Both Boiled Chopped Or Leaf Frozen Spinach and Dried Acorns provide similar amounts of Vitamin B2 and Vitamin B9 per one kilogram.
• 1 kilogram of Boiled Chopped Or Leaf Frozen Spinach have insufficient amounts of Vitamin B5
• 1 kilogram of Dried Acorns have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach as well as Dried Acorns have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Boiled Chopped Or Leaf Frozen Spinach vs Dried Acorns:

• 1 kilogram of Boiled Chopped Or Leaf Frozen Spinach has 2.8 times more Calcium, 1.9 times more Iron, more Sodium and 17.6 times more Water than Dried Acorns.
• While 1 kg of Dried Acorns contains 5.1 times more Copper, 1.9 times more Manganese, 2.1 times more Phosphorus, 2.3 times more Potassium and 1.4 times more Zinc than Boiled and Drained Chopped Or Leaf Frozen Spinach.
• Both Boiled Chopped Or Leaf Frozen Spinach and Dried Acorns contain similar levels of Magnesium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Dried Acorns contains 15 times more Energy, 36.1 times more Fat, 26 times more Saturated Fat, more Omega 6, 11.2 times more Carbohydrate and 2 times more Protein than Boiled and Drained Chopped Or Leaf Frozen Spinach.
• 1 kilogram of Boiled Chopped Or Leaf Frozen Spinach provide inadequate amounts of Energy and Omega 6